Did You Know…? (And a WOD)

First your Cabal Fang Workout of the Day, and then a little bout of “Did you know?”

The theme of today’s WOD is is grappling, a.k.a. the clinch, a.k.a. stand-up wrestling, and the workout itself is a puke-inducing two-parter as follows:

Choose a sandbag of appropriate weight (I used at #20) and set timer for 10 mins. Complete as may sets as possible of 8 each: Hop Push-ups (alternating hands on sandbag, on knees if you must), Flutter Kicks (while holding sandbag up with elbows locked), and Split Squats (sandbag on shoulder). Take as few 12-second breaks as you need to finish.

Grappling Conditioner #2. Set timer for 3 x 3:00/1:00 and square up against your heavy bag. For the 3:00, splay, punch x2, splay, punch x4, splay, punch x6, etc. up to splay, punch x10. Start over and repeat as many sets as you can until 3:00 is up. For the 1:00 so-called “break,” grab heavy bag with a palm-to-palm grip and squeeze with all your might, making sure you are applying sword-bone forearm pressure (if you are a visual learner, video below). Repeat twice more for a total of 3 rounds, 12 mins total. Take as few 12-second breaks as you need to avoid throwing up.

Now for a little “Did you know?” Did you know…

That I’ve been maintaining a Productivity Log since January of 2012 that contains all my workouts and various other personal activities, and that it’s a treasure trove of workout ideas and inspiration?